Category: WOD

STRENGTH Grit Squats - Week 6, Day B (Deload) METCON "HANGRY"AMRAP 20:15 Toes to Bar12/10 Calorie Echo Bike9 Hang Power Snatches6 Strict Handstand Push-Ups*Keep Handstand Push-Up STRICT, if modifying, keep modification STRICT as well.

GYMNASTICS STRENGTH EMOM12 Strict Pullup Practice METCON "Y'ALL COME BACK NOW"5 Rounds For Time:100 Meter Double Dumbbell Farmers Carry30 AbMat Sit-ups10 Double Dumbbell Power Cleans

METCON "BUY & HOLD"AMRAP 8:Buy-In: 800 Meter Run Time Remaining:30 Double Unders15 Thrusters—Rest 4 Minutes—AMRAP 8:Buy-In: 800 Meter Run Time Remaining:30 Double Unders15 Overhead Squats  MIDLINE 4 Rounds:9-15-21Weighted Abmat Situps

BARBELL CYCLING 10 Rep Max Touch & Go Power Cleans METCON "POWER CHORD"AMRAP 10: 15/12 Calorie Row, 3 Power Cleans15/12 Calorie Row, 6 Power Cleans15/12 Calorie Row, 9 Power Cleans15/12 Calorie Row, 12 Power Cleans15/12 Calorie Row, 15 Power Cleans...[Add 3 Power Cleans Per Round] GYMNASTICS PRACTICE 10 minutes of Handstand...

STRENGTH Grit Squats, Week 6 Day A METCON "CHIPS & DIP"For Time:1600 Meter Run60 Alternating Box Step-Ups50 Chin Over Bar Pull-ups40 Bar-Facing Burpees30 Power Snatches

METCON For time:2 rounds:15/12 Calorie Bike 60 Double Unders Directly Into... 4 rounds:5 Back Squats, Off the Rack10 Burpees Directly Into... 2 rounds:15/12 Calorie Bike 60 Double Unders

METCON "ADULTING"AMRAP 18:30 Single Dumbbell Alternating Power Snatches30/24 Calorie Echo Bike30 Toes to Bar 30 Single Dumbbell Box Step-ups GYMNASTICS PRACTICE Kettlebell SwingsHandstand Walk Practice

METCON [PART 1:]15:00 to practice:Handstand Progressions[PART 2]PARTNER WORKOUTAMRAP 15:50 Double Unders4 Rope Climbs to 12’

METCON AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats6 Burpee Box Jump Overs—Rest 5 Minutes— AMRAP 5:Buy-In: 400 Meter Run Max Rounds With Time Remaining: 9 Front Squats6 Burpee Box Jump Overs—Rest 5 Minutes— AMRAP 5:Buy-In: 400 Meter Run Max Rounds With Time Remaining:6 Front Squats6 Burpee Box Jump Overs BODY ARMOUR...